Foundation
Reach & extend basics
Overhead shelves, coat hooks, and hair washing—maintain range without forcing painful end points.
Read chapter →Your daily movement span
Not gym workouts—how far you reach, how you carry groceries, how you stand from a chair, and how you rotate when loading the car. Movement health literacy for adults 45+.
All topicsNear · Mid · Full span
Near = chair-only day. Mid = chores with breaks. Full = yard, stairs, and carry tasks with pacing. Tap reach levels on any page—reflection only, not a medical score.
01
Sit-to-stand daily
Chair, toilet, and car exit—hip strength in real life.
Open02
Carry load safety
Split bags, close to body, hinge—not one-sided spine strain.
Open03
Rotation vs twist
Turn feet with load; avoid planted twist when lifting.
Open04
Stairs & steps
Rail use, whole foot, pace on descent.
Open05
Yard & garden
Rake, kneel, and lift pacing for outdoor chores.
Open06
Travel movement kit
Hotels, long drives, airport walks.
OpenPlan
Comfort week sample
Seven-day template mixing reach, carry, and rest.
OpenInteractive
Reach level (tap)
Tap a level — planning note only.